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CrossFit Pineville – CrossFit

Warm-up

3 sets:

:20 High Knees

:10 Rest

:20 Banded Side Steps

:10 Rest

:20 Banded Good Mornings

:10 Rest

:20 Cossack Squats

:10 Rest

2 sets:

10 Squat Therapy

50′ SA OH Carry Each Arm

3 sets: Increase row pace each set

:30 Row Easy

1 TGU/Arm

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Calorie Row

Complete 2 TGUs Per Arm after each set. (50/35)
15 min cap

Push the pace on the row. You can catch your breathe on the TGU.

Make sure to keep an eye on the DB through the entire movement.

Accessories

4 sets for Quality

10 Unbroken Dbl DB Lunges Per Leg (Farmers Hold)

15 Naked Bar Jefferson Curls

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com